Dynamic stretching is one of the best ways to stay limber, strong, and find relief from arthritis in day-to-day life. In this article, you can find dynamic stretching exercise videos that can promote flexibility for years to come.
What is Dynamic Stretching?
Dynamic stretching is stretching-in-motion. You continue moving during each stretch without pausing, which helps keep your muscles active.
Benefits of Dynamic Stretching:
- Strong muscles to protect your tendons, ligaments and spine
- Increased flexibility and mobility
- Improved balance to prevent falls
- Increased blood flow
- Increased energy
- Better range of motion in regular exercises
Dynamic Stretch Exercises
Here are dynamic stretch exercises that you can do at home. If you’re a beginner or need additional balance, you can modify and try chair exercises.
The Ankle Roll
This is a great place to start in your dynamic stretching routine. This move is not too strenuous and will help get your blood flowing as you begin.
- Stand with your feet shoulder width apart and place your hands on your hips (you can also use a wall or a chair to keep you steady).
- Raise one heal so that the toe of your shoe is still touching the ground.
- Now, roll your ankle in gentle circles to the right while the toe of your shoe stays touching the ground.
- After several seconds, switch to the other direction.
- Repeat for the opposite foot.
Deep Breathing with Overhead Reach
- Stand with your feet at shoulder width.
- Keeping your arms extended, breath in and reach outward to the side and then up over your head. You should be drawing a big circle with your hands around your upper body.
- Now, breath out and lower your arms keeping them extended to the side. As you do, breath out and bend your body at the hips so that you feel a stretch in the back of your legs.
- Continue lowering your arms and body until your hands are at your feet. You’ll be drawing a large oval around your entire body, now.
- Following this same oval trajectory, slowly return to the top position with your hands over your head–now, back down to your toes again and repeat for several repetitions (whatever feels most comfortable).
Knee to Chest Stretch
- Start by lying down on your back with both legs extended straight.
- Next, raise your right knee to your chest until you can wrap your hands around it.
- Then, pull it closer to your chest until you feel a stretch along your glutes.
- Slowly lower your leg back down to the starting position and then repeat with your left leg.
- Keep interchanging between your two legs with controlled movements.
Stay strong with stretching and more!
Don’t forget, there are tons of ways to get stretching and moving. 70 Strong connects you to fun, local activities and classes like the Stretch, Strengthen and Balance class at the San Carlos Adult Community Center, the Aqua Arthritis Class at the Peninsula Family YMCA in San Mateo, and Chair Exercise class at the Veterans Memorial Senior Center. Search the 70 Strong directory to find activities and exercise classes near you.
*Before starting any exercise, please consult your physician.
This piece was written for 70 Strong by Joseph Jones from California Mobility.
Edited by Cat Bottini, 70 Strong Program Coordinator.